When it comes to weight loss, hunger can be the biggest obstacle to overcome and the difficulty in overcoming hunger can actually be increased when people start a fitness program to achieve their weight loss goal. The latest research from the American College Sports Medicine has found that an increase in exercise can lead to an increase in appetite. Then of course when hunger gets out of control this can lead to unnecessary food cravings and poor food choices and/or overeating. Let’s take a look at some ways to control appetite with particular foods and eating strategies.

First, frequency of eating is very important for curbing appetite. It takes the stomach 2-4 hours to empty no matter how many calories have been eaten, so it is important to eat a snack or meal every 4-5 hours. Knowing that this happens, you should try to eat smaller portions and save calories for the next meal or snack. If you cut back on the size of the meal it won’t matter since you will get hungry in a few hours regardless.

Second, you can combat hunger by adding the right combination of nutrients to the meal. Protein and fiber take longer to be digested and keep blood sugar levels steady during digestion which will keep you satisfied longer. Portable high protein choices are the Greek style yogurts which have up to 20 grams of protein per cup for less than 100 calories. High fiber food choices include fruits and vegetables which are low in calories and offer up to 3 grams of fiber per ½ cup. Other high fiber foods are whole grain cereals, popcorn, and granola bars. Try adding Kellogg’s Bran Buds to the Greek style yogurt for a high fiber/high protein snack. Or look for the new granola bars such as Fiber One and Kashi that have up to 7 grams of fiber per serving and make a satisfying choice as well.

Third, foods for curbing hunger include low calorie, high volume foods. The body does not register the number of calories, but rather the volume of food. So for example, low calorie foods like vegetables allow you to eat a large volume for very few calories. Another low calorie food (that is also packed with fiber) is popcorn; it is only 90 calories for 3 cups of the butter free version.

Remember, to combat hunger you should eat appropriate portions frequently and always include a balance of fiber and protein foods.